Despite YHC’s inability to consistently and accurately define 45 seconds, 14 PAX valiantly exerted themselves to kick off a new week in sweaty fashion at #thegeneral.
YHC is not a professional. This is a voluntary workout. Push yourself, but don’t hurt yourself. Modify or stop if necessary.
70 Degrees, 97% humidity. Surprisingly not horrific.
Circle the flag and admire the steady growth of the Monday crew at #thegeneral. Strong work coming off the weekend fellas.
- Side Straddle Hops x 50 IC (last 20 SSH on amphetamines)
- LBAC (forward) x 15 IC, flapjack x 15 IC
- Abe Vigoda x 10 IC
- Grassgrabber x 10 IC
- Slight Mosey to the Western Front
High-intensity interval training, inspired by The Wreck’s beating last Wednesday. Big ups to The Wreck.
Each exercise 45 seconds – 4 exercises back-to-back for total of 3 minutes non-stop. No rest. Do as many as you can each interval. After all 4 exercises complete at 3 minutes, recover for 45 seconds. Repeat for a total of three sets.
YHC thankful for the PAX loss of breath to keep Mumble Chatter regarding timing inaccuracies to a minimum.
Interval Set #1
- Frog Leaps
- Merkin Jacks
- In-and-Out Abs (Animal Style)
- Shuttle Runs
After 3 sets of these smokin’ intervals, Mosey around the block to the benches for:
Interval Set #2
- Step-up Skullcrusher Right
- Step-up Skull crusher Left
- THE Dip
- The American Hammer
After completing three sets, recovery walk to YHC’s favorite wall for:
- Angry chair x 30 IC
Mosey to the flags, finish off the festivities with:
- Burpees x 15 OYO
At 6:09:45, the PAX struck YHC as being sufficiently exercised. We called it 15 seconds early.
Count-O-Rama and Name-O-Rama
14 PAX, no FNGs. Welcome to #thegeneral to our weekend warrior Baseline!
Circle of Trust, Ball of Man and Thoughts and Prayers
Father’s Day Convergence coming soon. Check BAND and need hard-commits.
Start the T&Ps for the crew heading to NOLA for the GrowRuck this weekend, they are GUARANTEED to represent us well.
T&Ps to those in London after this weekend’s attack.
#Tclaps to Whiskey for taking us out.
If you can join us on Mondays at #thegeneral from other AOs please do so – it’s a great way to get body/mind in the right place to prepare for a new week.
Thanks for the opportunities to lead and to explore the weaknesses of the Apple Watch.